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Training Log Archive: lorrieq

In the 7 days ending Aug 30, 2009:

	activity	#	time	miles		km		+m
	Orienteering	2	2:28:48	9.38	(15:52)	15.09	(9:52)	210	27 /	34c	79%
	Running	1	1:42:34	7.92	(12:57)	12.75	(8:03)	600
	Cycling	2	1:17:00	9.35		15.04		325
	Warm up/down	2	49:03	2.66		4.28		150
	Strenght	1	10:00
	Total	6	6:27:25	29.3		47.16		1285	27 /	34c	79%
averages - sleep:9.7

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Sunday Aug 30, 2009 #

Warm up/down 7:30 [1]
slept:9.5 shoes: VJ Orienteering Shoes

Was so stiff at start but this helped me loosen up

Orienteering 37:30 [4] ** 6.02 km (6:14 / km)
spiked:13/17c shoes: VJ Orienteering Shoes

Scatter series. Ran quite a bad route. Wasted time going for controls first that i passed on the way back etc. Was running quite well, but felt too tired to push so hard and wanted to leave ankle some slack. Lost about 4 minutes from bad route choice and MAP ERRORS, with under 2 minutes from actual mistakes. Only got 17 controls in the end but I had pretty much passed an eighteenth within 20 metres, but its just training.

Warm up/down 3:00 [1]
shoes: Nikes

Warm down

Orienteering 59:54 [2] **** 5.0 km (11:59 / km) +60m 11:18 / km
shoes: VJ Orienteering Shoes

Then went out to Bull Island with Cillin and ran the second half of the blue course from last year. Went quite slow and stopped at each control to plan routes. I mostly took would be poor routes in a race, that just involved a lot more navigation for training purposes. I'd say I spiked everything i concentrated on but when i lost concentration was exactly when i made mistakes

Saturday Aug 29, 2009 #

Running long 1:42:34 [3] 12.75 km (8:03 / km) +600m 6:31 / km
slept:10.0 shoes: VJ Orienteering Shoes

On three rock with Cillin. Found it easier than I thought i would after the previous three weeks but the hills were tough enough on the quads. Felt like I had so much speed on the flat though :)

C • same loop?? 11

Friday Aug 28, 2009 #

Warm up/down 19:59 [2] 2.14 km (9:20 / km) +75m 7:57 / km
slept:8.5 shoes: Nikes

Orienteering 51:24 [2] **** 4.07 km (12:38 / km) +150m 10:40 / km
spiked:14/17c shoes: Nikes

Technical training on Killiney Hill with Cillin. Was great fun and really challenging in the southern bit of forest. Slow but just planning a route and trying to execute it well.

Warm up/down 18:34 [3] 2.14 km (8:41 / km) +75m 7:23 / km
shoes: Nikes

Thursday Aug 27, 2009 #

Strenght 10:00 [3]

For the ankle which I can use alright but its still a bit tender

Wednesday Aug 26, 2009 #

Cycling 35:00 [3] 7.52 km (12.9 kph) +150m
slept:10.0 (injured) shoes: Nikes

Cycle out to friends in Cabinteely

Cycling 32:00 [3] 7.52 km (14.1 kph) +175m
shoes: Nikes

Back home again

Tuesday Aug 25, 2009 #

Note
(injured) (rest day)

Ankle a bit sore again now so maybe just stick to cycling as training for the moment

Note
slept:10.5 (injured)

Colm came up to Deer Park today and helped me finally fix those north lines :) so now i can accelerate at getting the map done!

Cycling 10:00 [2]
shoes: Nikes

Up to Deer Park and back in the morning

Monday Aug 24, 2009 #

Note
(injured) (rest day)

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